Common Mealtime Challenges
Welcome to Week 3 of our series on nurturing intuitive eaters! This week, we tackle the common challenges parents encounter when it comes to food and offer practical strategies for navigating these situations while still honoring a child's intuitive eating cues.
Addressing Picky Eating and Mealtime Battles
Picky eating and mealtime battles are familiar struggles for many parents. Instead of coercion or force-feeding, consider adopting a more relaxed approach. Pressure will always backfire and reinforce the very habit you’re trying to instill. Instead, remember the mealtime division of responsibility - you provide, they decide. Offer a variety of foods at meals, including those your child enjoys along with new or less preferred options. Stop being a short-order cook, and most of the time, feed the kids a version of what you’re eating – just make sure to include a safe food. Eating begets eating. If they’re eating the food they like (such as fruit or bread), they’re more likely going to try something else on their plate. Encourage exploration and allow children to decide which foods they want to eat and how much. Remember, it's normal for children to have preferences, and their tastes may change over time. If you can find ways to encourage play with food to enhance the exposure, it’s more likely your kiddo will try it in the future.
Dealing with Sweets and Treats
Sweets and treats can be a source of contention in many households. Rather than demonizing these foods, aim for balance and moderation. Incorporate sweets into meals or snacks occasionally, and emphasize the importance of listening to hunger and fullness cues. Teach children to savor and enjoy treats mindfully, rather than viewing them as forbidden or off-limits. By allowing flexibility and teaching moderation, you can help children develop a healthy relationship with all foods.
Does your kiddo seem obsessed? It might be time to add in more opportunities for them to eat sweets throughout the week. They WILL learn to self-regulate if they have the opportunity to do so! Ok, but how much? Y’all, you’re going to have to figure this out for you and your kiddos. Once you see them self-regulating, it’s likely you’ve reached the sweet spot.
For my family, we provide candy or cookies with meals 2-3x/week(ish) - usually, this will just look like 1-2 servings because “we have to share with other family members and we want it to last for x amount of time”. Then, we’ll let the kids have unlimited helpings a couple times a month, or so. For example, if I make fresh brownies, I’ll let them have as many as they want while at the table with a glass of milk for snack time. And guess what? They usually eat 1 or 2 or not even half of one… because they trust that that food won’t be taken away and that they can have their fill of sweets. I know this might make you feel a bit anxious, but you must trust the process. If you want more, I’m happy to help you troubleshoot - send me a DM or email.
Creating a Balanced Approach to Food
A balanced approach to food involves offering a variety of nourishing foods while also allowing for flexibility and enjoyment. Encourage family meals whenever possible, as they provide opportunities for connection and modeling healthy eating behaviors. Involve children in meal planning and preparation to foster a sense of ownership and autonomy. Make sure you are providing structure - how often meals and snacks are, with breaks in between (aka no grazing most of the time) - and what is being served at those times. Aim to include a protein, produce, carb, and fat each time your kiddo eats a meal, plus snacks or mini-meals in between. Typically, it’s appropriate for meals and snacks to be 2-4 hours apart, but keep it flexible and adjust if you’re noticing hunger patterns.
Personal Anecdotes and Success Stories
Many parents have found success in implementing intuitive eating principles with their children. By trusting their children's internal cues and fostering a positive food environment, they've seen improvements in their children's eating habits and overall well-being. One parent shared, "Since adopting intuitive eating principles, mealtime battles have become a thing of the past. My children now enjoy a wide variety of foods and have a healthy relationship with food and their bodies. I feel myself being so much more relaxed at meal times - I wish I would’ve had this information sooner!" (This client took the Anti Diet Mama Course - check it out!).
In conclusion, navigating challenging food situations requires patience, flexibility, and a commitment to honoring a child's intuitive eating cues - but, we have to learn HOW to support them in being intuitive eaters because they can’t do all of it by themselves - they have to have structure, models, and provisions set forth by YOU. By addressing common challenges, providing practical strategies, and sharing personal anecdotes, I hope to empower parents to raise intuitive eaters who embrace a balanced approach to food and enjoy a positive relationship with eating. Stay tuned for next week's installment, where we'll explore more insights and tips for nurturing intuitive eaters.
Need help putting this all together? Want more tangible tips and scripts? Want to get your questions answered? I have a webinar coming on 3/11 at 8pm CST all about how to Nurture Intuitive Eaters. Can’t attend live? It will be recorded and sent out afterwards. Get on the waitlist to receive priority registration and $10 off the list price of $39